Want to get a good squat and glutes? Then try this 30-day training challenge that will take your maxes to a whole new level!

You need to know this...

1. If you build it intelligently, this 30 day program will improve your gains and technique.
2. The 30 Day Squat Challenge is designed to noticeably improve your performance. In 1 month you'll do 24 squat workouts - 8 heavy, 8 medium and 8 light - using back squats, front (or goblet squats) and a self-weight only variation.
3. The 30 Day Thrust Challenge will make your max for 3 sets of 5 reps your max for 3 sets of 10 reps. Your glutes will hate you. Then they'll thank you.
4. The 30 Day Glute Challenge will be a real test. On consecutive days you will alternate between thrusts, back squats and American deadlifts.

When set up correctly, these 30 day training challenges can really accelerate progress, improve motor skills and volume adaptation. Here are my 3 favorite challenges that focus on the glutes.

1. 30 Day Squat Challenge

This challenge will be all about squat improvement. You will do 24 squat workouts in 1 month. 8 will be heavy, 8 will be medium and 8 will be light. You will use back squats, front squats (or goblet squats) and a self weight only variation. This way you won't have to go to the gym every day.

After the squats, you'll practice the thrust with your own weight and the abduction with a rubber band in a seated position to activate your glutes. A few notes:

• For moderate-load workouts (8-12 reps) using front or goblet squats, load the same weight for the entire month, but try to continually improve technique and stop for 1 second at the bottom.
• For squats with your own weight, cross your arms in front of your body and control the tempo (2 seconds eccentric phase, 1 second pause with thighs level with the floor, and 1 second concentric phase).
• Start the challenge with a weight that you can do 3 sets of 3 reps with excellent technique. In each heavy workout, use the same weight but increase the number of sets or reps performed.

Week 1

* Front or goblet squat - in the bottom position, pause for 1 second.

* * Squat with own weight - cross arms in front of body and control tempo (2 seconds eccentric phase, 1 second pause with thighs level with floor, and 1 second concentric phase).

Week 2

Week 3

Week 4

Day 30

• Test 1RM in the back squat.

Abduction with rubber in seated position:

2. 30 Day challenge for thrust

The 30 Day Thrust Challenge will make your max for 3 sets of 5 reps your max for 3 sets of 10 reps. That should get your butt in gear.

Assisting exercises for this challenge include squat squats, standing rubber band thrust, single leg thrust, American deadlifts, RKC plank, inverted bridge with legs elevated, goblet squats, and back extensions with your own weight. For assistance exercises, I recommend focusing on glute clench and hip extension at the end of each rep. Don't just focus on the weight - pay attention to technique and tight glutes.

Week 1

Week 2

Week 3

Week 4

Day 30

• Heavy thrust 3 x 10

Thrust with rubber while standing:

American deadlift:

Kneeling squat:

3. 30 Day Glute Challenge

This will be the real test. On consecutive days you will alternate between thrusts, back squats, and American deadlifts. Each day, you'll practice reps with a pause and a rubber band exercise on the main exercise. For the pause rep, you will hold the position for a full 3 seconds. For the thrust it's at the top of the movement (pelvis extended), for the back squats it's at the bottom where the thighs are parallel to the floor, and for the American deadlifts it's at the bottom, with the axis at knee level. Keep the weight the same all month. You'll be adding reps, thus increasing your endurance.

On the last day of training, you'll give it your all and attempt a set of 15 reps with a weight you can do 3 sets of 6 reps with at the start. You'll do this for the thruster, back squat, and American deadlift.

Week 1

* Thrust - 3 seconds pause in the top position.
* * Back squat - 3 second pause at the bottom.
* * * * American deadlift - at the bottom (knee level) 3 seconds pause.

Week 2

Week 3

Week 4

Day 30

• Thrust 1 x 15
• Back squat 1 x 15
• American Deadlift 1 x 15

Sumo walk with rubber:

Monster walk with rubber:

Don't think you can't get that much stronger in 30 days. If you give this program your all, you won't be surprised how your strength and butt will grow.

About the author:
BretContreras is considered by many to be the world's leading expert on glute training. He has taken the fitness industry by storm as he has introduced many new and effective training methods for optimal development of this area.

Source: www.t-nation.com - 30 Days to a Big Butt & Great Squat
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